Call it fibre power: people who ate at least three servings of wholegrains a day were less likely to die of heart disease or cancer than those who ate none, a 2016 study in Circulation found. Wholegrains offer nutrients that may delay conditions that could lead to disease, and the fibre fills you up. (One serving is ½ cup cooked hot cereal.)

Here are four heart-healthy, fibre-rich, single-serving, grain-based meals worth waking up for:

1. Savoury Breakfast Porridge

If you like to start your day with eggs, you’ll dig the yolks with porridge.

• 2 Tbsp chopped spring onion
• ½ cup low-sodium chicken stock
• 1 packet (30g) mielie meal
• 2 large eggs
• 1 radish, thinly sliced
• ½ avocado, thinly sliced

In a pan on medium, heat 1 tsp oil. Add the spring onion and cook until soft, two minutes. Add the stock; boil. In a bowl, stir the stock and porridge till thick. Cook the eggs with 1 tsp oil in the pan. Top the porridge with eggs, radish and avocado.

1 947 kJ, 18g protein, 34g carbs (6g fibre), 30g fat

Related: Hack The Cereal Aisle: 4 Tips To Picking A Breakfast That’s Actually Healthy

2. Crushed Wheat Fruit Bowl

A spoonful tastes like you rolled out of bed and into a tropical resort.

• ¼ cup crushed wheat
• 1 tangerine, peeled, sectioned
• 1 kiwifruit, peeled and sliced
• 1 Tbsp unsweetened coconut
• A few mint leaves, to garnish

In a small, microwave-safe bowl, stir the cracked wheat into ½ cup water; add a pinch of kosher salt. Cover and microwave on high for five minutes; then let the bowl stand two more minutes. Stir and top with the tangerine, kiwi, coconut and mint.

1 124 kJ, 7g protein, 52g carbs (9g fibre), 5g fat

Related: This Make-Ahead Cinnamon-Almond Green Smoothie Is Perfect If You’re Not A Morning Person

3. Cranberry Taystee Wheat

Make a double batch: this will keep well in the fridge. Eat hot or cold.

• ½ cup frozen cranberries
• 1 Tbsp maple syrup
• 3 Tbsp Jungle Taystee Wheat Bran
• 2 Tbsp chopped toasted pecans
• 2 Tbsp full-cream milk

In a pan, add the berries, 1 cup water and a little salt. Boil until the berries burst, eight minutes. Stir in syrup and Taystee Wheat and cook per package directions. Turn off the heat; stir until fluffy. Serve in a bowl with pecans and milk.

1 365 kJ, 6g protein, 47g carbs (5g fibre), 14g fat

Related: 10 Things Every Guy Should Know About Protein Powder

4. Overnight Protein Oats

It’s the ultimate one-minute meal for a morning workout guy.

• ½ cup old-fashioned rolled oats
• ½ cup milk
• 2 Tbsp chocolate protein powder
• 1 banana, sliced
• ½ cup blueberries

In a jar or bowl, stir together the oats, milk, and protein powder. Cover and refrig­erate overnight. In the morning, just take off the lid and heat the oats in the microwave for a minute. Stir in the fruit and enjoy.

1 800 kJ, 22g protein, 72g carbs (9g fibre), 9g fat

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